CrossFit First Creek – CrossFit

Accessory work

Warm-up (No Measure)

1 set every 2:00 for 10 minutes

10 KB Box step ups (24/20)

5 Box Jumps (30/24)

*Flip the box between step ups and jumps


Metcon (Time)

For time:

3 Rope climbs

30 body weight bench press

5 Rope Climbs

20 BW Bench press

7 Rope Climbs

10 BW Bench press
If you don’t have rope climbs yet multiply pulls by 5 – (15/25/35) pull-ups (jumping or banded) ring rows. Another option is Sled pulls with the rope attached. (90’/180’/270′)


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